“Week 2 Of 9 & We’re Open…”

Posted: January 15, 2018 in Uncategorized

Yes… I Know It’s A Holiday & Some Of You Have The Day Off… But We’re Still Open!!!

On To Week 2 Of This 9 Week Strength & Conditioning Program…

Time To Put Your “Numbers” To Work!!!

We’re Starting Off Light…

Form & Technique!!!

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Don’t Rush The Movements During The “EMOMs” & “MetCons”…

Make ‘Em Look Pretty!!!

Don’t Be These Guys… ***NOT FOR THE FAINT OF HEART!!!***

Remember… This Week You’ll Need To Know…

Monday: 60% & 65% Of Your 3 Rep Max Back Squat & Front Squat…

Tuesday: 60% & 65% Of Your 3 Rep Max Strict Press OR Bench Press & Push Press…

Wednesday: Let Your Coach Know Your Heaviest Hang Power Snatch From Last Week…

Thursday: 60% & 65% Of Your 3 Rep Max Deadlift…

Friday… Strength Rest Day!!!

Saturday: 9AM GRID 03

Sunday: Active Rest Day… Get Out & Do Something!!!

ALRIGHT… HERE WE GO!!!

Strength…

Every Min On the Min x 5 Mins

5 Back Squats @ 60% of your 3 Rep Max

***Straight Into…***

Every Min On the Min x 5 Mins

5 Front Squats @ 60% of your 3 Rep Max

***Change Out Your Weight Mins…***

MetCon… 25 Min Time Cap!!!

***Using 65% of your 3 Rep Max Back Squat & Front Squat…***

***Sit Ups… ADV: M&F- GHD Sit Ups… Rx’d: M&F- MedBall AbMat Sit Ups… Sx’d: M&F-AbMat Sit Ups…***

***Box Jumps… ADV/Rx’d/Sx’d: M-30″/24″/F-24″/20″…***

For Time:

Buy In: 10 30″/24″ Box Jumps + 10 Back Squats…

***Change Out Your Equipment***

For a Total of 4 Rounds:

25 Sit Ups

5 Front Squats

25 24″/20″ Box Jumps

***Change Out Your Equipment***

Cash Out: 10 Back Squats + 10 30″/24″ Box Jumps… TIME!!!

3…2…1…GO!!!

Mando

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